Strength and Conditioning 45:00 [1]
5min jog
3x10
Abduction circles
Donkey kicks
Single leg glute bridge
5kg plate step-up (5 each leg)
Hamstring curls
Straight arm plank with knee tuck
Supersets: Ax6,Bx8
A-40,50,50kg squat
B-SL squat
A-47.5,57.5,57.5kg hexbar deadlift
B-2x7.5kg BOSU lunge
A-2x12.5kg chest press
B-BOSU press-ups
A-10kg seesaw rows
B-5kg alternating overhead press